When I’m in the mood for a little reset and a healthy dose of vegetables, fiber, and vitamins, this Chickpea and Kale Soup is my go-to recipe. It’s a healthy and wholesome detox vegetable soup recipe that’s simple to make. Best of all, it will help your body feel energized and refreshed from the inside out.
My detox Chickpea and Kale Soup is a simple weeknight recipe that anyone can successfully make. With a short ingredient list and 30 minutes, you can have this comfort food recipe on the dinner in no time. Plus, the best thing about an easy soup is you can customize the ingredients to your liking.
We make this soup every couple of weeks during the cold winter months, and I think you’ll love it too. It’s ideal for meal prep since it keeps and reheats wonderfully (plus it makes a lot).
If you love a good one pot soup recipe, we have several to try. Sweet Potato and Carrot Soup, Chicken and Cabbage Soup, and Broccoli Feta Soup are some we love.
Table of contents
Why We Love This Recipe
This Chickpea Kale Soup is a my favorite detox soup recipe. It’s a simple, wholesome lunch, dinner, or appetizer that’s easy to digest, hydrating, and full of fiber (which helps you feel full). It’s also free of any foods that may cause inflammation such as gluten, dairy, soy, and corn.
It’s a dream recipe because this tomato-kale soup is:
- Great for any diet. This tomato kale soup is gluten-free, dairy-free, vegetarian, vegan, soy-free, corn-free, and nut-free.
- Made in 30 minutes. It’s a dinner that’s quick and simple to prepare during a busy week.
- One pot soup recipe. Forget numerous of pots and pans, this is as easy as it gets and has minimal cleanup!
Ingredients
- Fennel: This hearty, aromatic piece of produce is part of the carrot family. It’s actually a perennial herb, though, not a vegetable. The bulb portion—which is the portion we use in this detox vegetable soup—somewhat resembles a white onion. Wash and chop the fronds (leaves) to use as a garnish, if desired.
- Onion: Yellow onion is my go-to, but a couple shallots would also taste incredible here.
- Red pepper flakes: Omit if you don’t dig a hint of spice.
- Oregano: I explain below how to use fresh or dried in this tomato-kale soup. Substitute rosemary or thyme if you like.
- Canned diced tomatoes in juice: Seek out a fire-roasted variety to infuse a subtle smoky note.
- Tuscan kale: Look for this labeled Tuscan, Dinosaur or Lacinato kale; they’re all the same. If you can’t find any of the above, regular curly-leaf kale will work just fine, too!
- Chickpeas: Aka garbanzo beans. A can of cannellini beans would also work well.
How to Make This Kale and Chickpea Soup
- Cook onions, fennel and aromatics in olive oil until softened.
- Add the oregano (fresh or dried) and cook just briefly.
- Add tomatoes (and their juices) and broth, bring to a simmer and cook for 10 minutes.
- Stir in the kale and simmer for 10 minutes.
- Add chickpeas and vinegar and cook until kale has softened. Season to taste with additional salt, pepper flakes, and vinegar.
- Drizzle servings with olive oil and sprinkle with fresh fennel fronds (optional) and enjoy!
Pro Tips
- Swap the chickpeas. You can use your favorite beans in this recipe. White beans would also be very delicious.
- Add other herbs. We love oregano in this tomato kale soup. Rosemary and thyme are also two great herbs that compliment the flavors of tomato and kale nicely.
- Change up the vegetables. Adding potatoes, celery, or carrots would also be a nice addition to the current recipe.
- Save the fennel fronds to garnish the soup. They are full of anise flavor and have a delicate texture similar to dill.
Storage and Freezing
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat leftovers in a saucepan over medium-low heat or individual servings in the microwave for 2 minutes on high. Add additional water to thin as needed.
You can also freeze this soup for up to 2 months. Thaw in the fridge or on the counter for a couple of hours and reheat.
FAQs
This Detox Soup relies on chickpeas to be the main source of protein, keeping it completely plant-based. It isn’t overly high in protein, but it is jam-packed fiber, which does a wonderful job of making you feel full and also helps feed your good gut bacteria.
However, if you’d like to boost the protein content, you can add cooked and shredded chicken (like I do in this Quick & Easy Mexican Chicken Soup). Add it towards the end of cooking, and simmer the tomato-kale soup until the chicken is heated through. Or for a vegetarian-friendly protein boost, toss in cubes of firm tofu or top your bowl with a fried or poached egg.
Try scooping a serving over a cup of cooked brown rice or quinoa, or pair it with a side of warm crusty bread. A sprinkling of grated Parmesan cheese (if you can have it) adds a lovely dose of umami.
More Healthy Meals to Try
Detox Kale and Chickpea Soup
Description
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Ingredients
- 2 tablespoons extra-virgin olive oil + more for serving
- 1 fennel bulb, trimmed and diced (fronds reserved)
- 1 yellow or white onion, diced
- 1 tablespoon minced fresh garlic
- ½ teaspoon kosher salt
- ½ teaspoon ground black pepper
- ¼ teaspoon red pepper flakes
- 1 tablespoon minced fresh oregano (or 2 teaspoons dried)*
- 2 (28-ounce) cans diced tomatoes in juice
- 6 cups low-sodium vegetable or chicken broth
- 1 (10-ounce) bag chopped Tuscan kale
- 1 (15.5-ounce) can chickpeas, rinsed and drained
- 2 tablespoons balsamic vinegar
Instructions
- Heat 2 tablespoons oil in a large pot or Dutch oven over medium-low.
- Add 1 diced fennel bulb, 1 diced onion, 1 tablespoon minced garlic, ½ teaspoon salt, ½ teaspoon black pepper, and ¼ teaspoon red pepper flakes, and cook until softened, about 5 minutes.
- Stir in 1 tablespoon minced oregano (or 2 teaspoons dried) and cook 30 seconds.
- Stir in 2 (28-ounce) cans tomatoes with their juices and 6 cups broth, bring soup to a boil then reduce to a simmer and cook for 10 minutes.
- Stir in 10 ounces chopped kale, simmer 10 minutes.
- Stir in 1 can chickpeas and 2 tablespoons vinegar and simmer 5 minutes. Season soup with additional salt, pepper flakes, and vinegar to taste.
- Drizzle servings with olive oil and top with chopped fennel fronds.
Equipment
Notes
Nutrition
This recipe and article were originally published on January 15, 2020.
My body is 100% craving this after the holidays! Can’t wait to try it out.
Craving all of the veggies lately this is exactly what my body needed, thank you!
This soup is amazing. Such an easy soup to make and I love that it makes so much! It’s a great soup to share with friends and have as leftovers. Love love
Served with rice like you suggested, so hydrating but still filling!
This is so delicious! I served it for guests in January and everyone appreciated it being so light and flavorful after rich holiday meals. Also freezes so nicely!
Aren’t tomatoes a night shade?
Yes, you’re right they are! I included them in this soup because not all people experience inflammation from consuming them (there’s also not been significant research evidence that supports the idea that nightshade cause inflammation).